1

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How to adjust my macronutrient ratio's If im adding in more carbs?

Answered on August 19, 2014
Created February 16, 2012 at 6:03 AM

Hi!

Well in my other post I talked about why I'm adding carbs ( Dear Eastern and German Europeans, what are your macronutrient ratio's? ) I've been wondering for a while now which of the other two macronutrients ( fat/protein) to lower. A month or two ago I got my blood test results back showing 256 total cholesterol ( but pattern A). So I've been meaning to lower it too. Also if i eat too much coconut cream I will bloat and feel sick.

I tend to overeat fat sometimes, and now after adding carbs I seem to not be getting satisfied enough from fats anymore ( could be why i basically binge on coconut cream on the odd occasion) and feel more satisfied over starch ( I was like this all my life )

I have about 1650 calorie needs daily ( 6700 daily)

So what do you think I should do? What % for each? or how many grams of each protein should I have?

and if you could be so kind to also answer: What do I do about lowering my cholesterol?

Thanks a bunch!

EDIT (added link to previous post): http://paleohacks.com/questions/97570/dear-eastern-and-german-europeans-what-are-your-macronutrient-ratios

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 03:56 PM

That high HDL is awesome....

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 03:55 PM

I bet you could get by with 130g of protein just fine... Nothing wrong with 150 either...

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 16, 2012
at 03:40 PM

Cholesterol numbers look good.....

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 16, 2012
at 03:40 PM

Those numbers are good actually.....but there have been many who show cutting dairy completely to lower the total.

C106f1d8d15fa8240ee23bf991ed2c15

on February 16, 2012
at 09:42 AM

usually ill have a large steak and eggs or a bit of canned fish a day, occasionally ill have some yogourt aswell

C106f1d8d15fa8240ee23bf991ed2c15

on February 16, 2012
at 09:34 AM

oops ! Yes 5ft 7 sorry. Yes I am :)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 16, 2012
at 08:34 AM

i take it you meant 5ft7 (not 6ft7). you are female right?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 16, 2012
at 08:30 AM

i take it you meant 5ft7 (not 6ft7)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 07:16 AM

How much meat do you like to eat in a day>

6120c989fd5b69f42a0834b69b87955b

(24553)

on February 16, 2012
at 06:30 AM

I think it was Mary Eades in the movie Fathead who said in traditional diets protein stays about the same (20-35%), but if fat goes up, carbs go down, and vice versa.

71dfbf6e3ddab42b643ceed8208d4986

(30)

on February 16, 2012
at 06:18 AM

* mood improved from added starch

71dfbf6e3ddab42b643ceed8208d4986

(30)

on February 16, 2012
at 06:17 AM

I weight about 51 kg and 170 cm ( 6ft 7 ) tall because of school I don't exercise that much but i would exercise 1-2 a week , one of the sessions being power walking around my schools suburb, and then i would go for some sprints and stop run stop on the other session, but recently i've had no time so we should consider my exercising to be mainly walking. Recently ive been eating rice crackers because of some unknown G.I issue ( seeing doctor next week) spinach, bok choi, dark chocolate ( very high cocoa) yogort, coconut cream, grass fed beef steak, butter, eggs.

  • 71dfbf6e3ddab42b643ceed8208d4986

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2 Answers

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 06:11 AM

I really like the advice given here:

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/#carb-curve

Ratios are not really transferable from person to person. I like to determine grams of carbs and protein and then fat. Plug in some foods and adjust until you find something that works. Then you can calculate your ratios.

You might start with 150 g protein and 150 g carbs and the rest of the calories from fat and see how that works for you. It seems to be in line with your current protein intake and is perhaps higher in carbs than you are now.

How much do you weigh? How tall are you? What does your exercise look like and what foods do you like to eat? Are you hoping to loose or gain weight?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 16, 2012
at 08:30 AM

i take it you meant 5ft7 (not 6ft7)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 07:16 AM

How much meat do you like to eat in a day>

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 03:55 PM

I bet you could get by with 130g of protein just fine... Nothing wrong with 150 either...

C106f1d8d15fa8240ee23bf991ed2c15

on February 16, 2012
at 09:34 AM

oops ! Yes 5ft 7 sorry. Yes I am :)

C106f1d8d15fa8240ee23bf991ed2c15

on February 16, 2012
at 09:42 AM

usually ill have a large steak and eggs or a bit of canned fish a day, occasionally ill have some yogourt aswell

71dfbf6e3ddab42b643ceed8208d4986

(30)

on February 16, 2012
at 06:18 AM

* mood improved from added starch

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 16, 2012
at 08:34 AM

i take it you meant 5ft7 (not 6ft7). you are female right?

71dfbf6e3ddab42b643ceed8208d4986

(30)

on February 16, 2012
at 06:17 AM

I weight about 51 kg and 170 cm ( 6ft 7 ) tall because of school I don't exercise that much but i would exercise 1-2 a week , one of the sessions being power walking around my schools suburb, and then i would go for some sprints and stop run stop on the other session, but recently i've had no time so we should consider my exercising to be mainly walking. Recently ive been eating rice crackers because of some unknown G.I issue ( seeing doctor next week) spinach, bok choi, dark chocolate ( very high cocoa) yogort, coconut cream, grass fed beef steak, butter, eggs.

1
C106f1d8d15fa8240ee23bf991ed2c15

on February 16, 2012
at 09:34 AM

Sorry Just thought ill put other information here

5ft 7 (170cm)

51 kg

Exerise 1/2 times a week

256 total cholesterol, low trigs ( forgot number) ldl 155 hdl 100

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 16, 2012
at 03:40 PM

Cholesterol numbers look good.....

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 16, 2012
at 03:40 PM

Those numbers are good actually.....but there have been many who show cutting dairy completely to lower the total.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 16, 2012
at 03:56 PM

That high HDL is awesome....

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